Breakfast Couscous

Vegetarian
Health score
10%
Breakfast Couscous
45 min.
3
304kcal

Suggestions

Ingredients

  • tablespoons brown sugar 
  • 0.5 cup couscous uncooked
  • 0.3 cup cranberries dried
  • 0.5 teaspoon ground cinnamon 
  • cup milk 1% low-fat
  • 0.3 cup raisins 
  • 0.1 teaspoon salt 
  • 0.3 cup walnuts toasted chopped
  • 0.3 cup water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring water to a boil in a small saucepan; stir in milk and remaining ingredients.
  2. Remove from heat. Cover; let stand 10 minutes. (
  3. Mixture will thicken as it cools.)
  4. Serve cooled spoonfuls in a small bowl. Omit walnuts, if desired.

Nutrition Facts

Calories304kcal
Protein10.38%
Fat21.36%
Carbs68.26%

Properties

Glycemic Index
49.6
Glycemic Load
18.81
Inflammation Score
-3
Nutrition Score
8.5143478072208%

Flavonoids

Cyanidin
0.32mg
Delphinidin
0.01mg
Myricetin
0.24mg
Quercetin
0.45mg

Nutrients percent of daily need

Calories:304.11kcal
15.21%
Fat:7.47g
11.49%
Saturated Fat:1.11g
6.94%
Carbohydrates:53.71g
17.9%
Net Carbohydrates:50.08g
18.21%
Sugar:19.26g
21.4%
Cholesterol:3.93mg
1.31%
Sodium:137.8mg
5.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.16g
16.33%
Manganese:0.68mg
34.14%
Phosphorus:174.18mg
17.42%
Fiber:3.63g
14.52%
Copper:0.28mg
13.9%
Calcium:130.52mg
13.05%
Magnesium:42.68mg
10.67%
Vitamin B2:0.17mg
10.13%
Potassium:332.67mg
9.5%
Vitamin B1:0.14mg
9.33%
Vitamin B6:0.16mg
8.08%
Vitamin B12:0.48µg
8%
Vitamin B5:0.74mg
7.37%
Vitamin B3:1.41mg
7.04%
Zinc:0.92mg
6.14%
Vitamin D:0.87µg
5.77%
Iron:1.03mg
5.74%
Folate:17.36µg
4.34%
Selenium:2.37µg
3.38%
Vitamin A:157.12IU
3.14%
Vitamin E:0.3mg
2.03%
Vitamin K:1.21µg
1.16%
Source:My Recipes